Comparing Nutrients in 1 pound Baked Red Potatoes VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Baked Red Potatoes	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	13.6% 395kcal	43% 1247kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	186% 242g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.75% 2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	100% 399μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	82% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	106% 2.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	161% 2422mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 1 pound of Baked Red Potatoes has 4.2 times more Vitamin B6 and more Vitamin C than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 7.5 times more Vitamin B1, 6.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 1 pound of Baked Red Potatoes has 5.4 times more Potassium and 2.4 times more Water than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 5.1 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus, 44.5 times more Sodium and 2.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain similar levels of Copper and Magnesium per one pound.
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 3.2 times more Energy, 2.4 times more Omega 3, 13.5 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Fiber and 4.6 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6